Asparagus vs. Green bean raw — In-Depth Nutrition Comparison
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Summary of differences between asparagus and green bean raw
- Asparagus has more iron, copper, and vitamin B1, while green bean raw has more vitamin C.
- Asparagus covers your daily need for iron, 14% more than green bean raw.
- Asparagus contains 3 times more vitamin E than green bean raw. While asparagus contains 1.13mg of vitamin E, green bean raw contains only 0.41mg.
- Green bean raw has a lower glycemic index. The glycemic index of green bean raw is 20, while the glycemic index of asparagus is 32.
These are the specific foods used in this comparison Asparagus, raw and Beans, snap, green, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +107.8% |
| Contains more CopperCopper | +173.9% |
| Contains more ZincZinc | +125% |
| Contains more PhosphorusPhosphorus | +36.8% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +283.3% |
| Contains more MagnesiumMagnesium | +78.6% |
| Contains more CalciumCalcium | +54.2% |
| Contains more ManganeseManganese | +36.7% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +175.6% |
| Contains more Vitamin B1Vitamin B1 | +74.4% |
| Contains more Vitamin B2Vitamin B2 | +35.6% |
| Contains more Vitamin B3Vitamin B3 | +33.2% |
| Contains more Vitamin B5Vitamin B5 | +21.8% |
| Contains more FolateFolate | +57.6% |
| Contains more Vitamin CVitamin C | +117.9% |
| Contains more Vitamin B6Vitamin B6 | +54.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.2 g
Fats:
0.12 g
Carbs:
3.88 g
Water:
93.22 g
Other:
0.58 g
Protein:
1.83 g
Fats:
0.22 g
Carbs:
6.97 g
Water:
90.32 g
Other:
0.66 g
| Contains more ProteinProtein | +20.2% |
| Contains more FatsFats | +83.3% |
| Contains more CarbsCarbs | +79.6% |
| Contains more OtherOther | +13.8% |
~equal in
Water
~90.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0 g
Polyunsaturated fat:
Poly. Fat
0.05 g
Saturated fat:
Sat. Fat
0.05 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.113 g
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +∞% |
| Contains more Poly. FatPolyunsaturated fat | +126% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
0 g
Sucrose:
0.23 g
Glucose:
0.65 g
Fructose:
1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.88 g
Sucrose:
0.36 g
Glucose:
1.51 g
Fructose:
1.39 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +56.5% |
| Contains more GlucoseGlucose | +132.3% |
| Contains more FructoseFructose | +39% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 2.14mg | 1.03mg | 14% |
| Copper | 0.189mg | 0.069mg | 13% |
| Vitamin C | 5.6mg | 12.2mg | 7% |
| Vitamin E | 1.13mg | 0.41mg | 5% |
| Vitamin B1 | 0.143mg | 0.082mg | 5% |
| Folate | 52µg | 33µg | 5% |
| Vitamin B6 | 0.091mg | 0.141mg | 4% |
| Magnesium | 14mg | 25mg | 3% |
| Vitamin B2 | 0.141mg | 0.104mg | 3% |
| Zinc | 0.54mg | 0.24mg | 3% |
| Selenium | 2.3µg | 0.6µg | 3% |
| Manganese | 0.158mg | 0.216mg | 3% |
| Vitamin B3 | 0.978mg | 0.734mg | 2% |
| Fiber | 2.1g | 2.7g | 2% |
| Phosphorus | 52mg | 38mg | 2% |
| Vitamin B5 | 0.274mg | 0.225mg | 1% |
| Vitamin K | 41.6µg | 43µg | 1% |
| Protein | 2.2g | 1.83g | 1% |
| Calories | 20kcal | 31kcal | 1% |
| Carbs | 3.88g | 6.97g | 1% |
| Calcium | 24mg | 37mg | 1% |
| Fats | 0.12g | 0.22g | 0% |
| Net carbs | 1.78g | 4.27g | N/A |
| Potassium | 202mg | 211mg | 0% |
| Sugar | 1.88g | 3.26g | N/A |
| Starch | 0.88g | 0% | |
| Sodium | 2mg | 6mg | 0% |
| Vitamin A | 38µg | 35µg | 0% |
| Choline | 16mg | 15.3mg | 0% |
| Saturated fat | 0.04g | 0.05g | 0% |
| Monounsaturated fat | 0g | 0.01g | 0% |
| Polyunsaturated fat | 0.05g | 0.113g | 0% |
| Tryptophan | 0.027mg | 0.019mg | 0% |
| Threonine | 0.084mg | 0.079mg | 0% |
| Isoleucine | 0.075mg | 0.066mg | 0% |
| Leucine | 0.128mg | 0.112mg | 0% |
| Lysine | 0.104mg | 0.088mg | 0% |
| Methionine | 0.031mg | 0.022mg | 0% |
| Phenylalanine | 0.075mg | 0.067mg | 0% |
| Valine | 0.115mg | 0.09mg | 0% |
| Histidine | 0.049mg | 0.034mg | 0% |
| Fructose | 1g | 1.39g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
25%
23%
Minerals Daily Need Coverage Score
25%
16%
Comparison summary
Which food is lower in glycemic index?
Green bean raw is lower in glycemic index (difference - 12)
Which food is cheaper?
Green bean raw is cheaper (difference - $2.2)
Which food is lower in Sugar?
Asparagus is lower in Sugar (difference - 1.38g)
Which food contains less Sodium?
Asparagus contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Asparagus is lower in Saturated fat (difference - 0.01g)
Which food is richer in vitamins?
Asparagus is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.